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Greetings Summer/Fall Runners; Week #13

Ok, things are starting to look up.  This past Saturday’s 18 mile run was just about perfect – 71 degrees/40% humidity, 7 mph at the 5:30am start and 74 degrees/44% humidity at the finish three hours later.  Those kind of days make all the tough ones worth  struggling through. The Wednesday Track Session was tougher at 94 degrees but everyone really did OUTSTANDING with their 7 Yasso’s.  Well done!!

 

I got a nice call from the Governor's office yesterday - appointing me to the Maryland Advisory Council on Physical Fitness. The purpose of the council is something I am passionate about and I look forward to working with the other members of the Council, and you, to make a difference.

 

Saturday morning run at 6:00am

 

 

Our Moore’s Marines Training Program shirts are ready!!  The first order date is closed.  Another order date will be mid-September so we can have them to train in before the fall marathons.  You will also be able to order shirts from past years.

 

Go to this link to orde (no UID or Password required):

 http://screendesigns.com/login.php?storeid=1756&path=ea83f623fd3a5b76cd44b4be819789d1&userid=8736

 (hold control and click or copy and paste into your browser)

 

 Wednesday AHS Track Session -   START 6:00pm The schedule calls for 400’s and 100’s but I think now is a good time to ‘mix it up a little’.  We will do a training workout first introduced by the Japanese and has proven to be very successful.  I call it the “4 minutes of Hell”.  Do one mile Warm Up then All Out (sprint) for 20 seconds (a little over 100 yds for most of us) then a 10 second Recovery and another 20 second sprint and repeat for 4 minutes – or 8 reps of 20 second bursts.  That’s it J  It is intense enough to give you just enough anaerobic (which means “without oxygen” – which will have a whole new meaning) but short enough not to over-stress the muscles.  Follow up with aone mile Cool Down. 

 During the Warm up do some Knee lifts on one curve and Butt-kicks on the other curve, and jog the straight-aways. THIS is IMPORTANT. J..

 

Saturday Run –  ***START AT 6:00am.  12 Miles steady pace (70%).10 miles for Half marathoners, at your 70% pace. Don’t forget your post run Dynamic Cooldown!!  The route this week will be the Chesterfield Loop (right on St Stephens, right on Chesterfield, right on Crownsville

 

. Sunday Trail Run – The trails are perfect.. 8:00am or  9:00am  

Some of you have mentioned experiencing stomach “distress” during your runs.  Little is more frustrating to a runner than to be well trained for an event and then get sidelined with a side stitch or diarrhea. Yes, the sports diet that's intended to enhance your performance can also bring you to a screeching halt! Sound familiar?

Transit troubles and gastrointestinal (GI) concerns are common among athletes, particularly those who run and jostle their intestines. An estimated 30 to 50 percent of distance runners experience exercise-related intestinal problems, with women experiencing more problems than do men.

If you are among the many active people who fear side stitches, loose stools, and GI distress, keep reading. The goal of this article by Nancy Clark, Sports Nutritionists, is to offer some information and advice that can help you manage, if not reduce, your “transit” troubles.

Side Stitches

A side stitch--that stabbing pain in your gut that can bring you to a stand-still--is familiar to about 60 percent of athletes. Because getting attacked by a side stitch is unpredictable (that is, one day you might get one but the next day you don't), they are hard to research. The available data suggests they commonly occur in the same spot: on the upper right side of the abdomen where the liver is attached to the diaphragm by two ligaments.

While we aren't 100 percent certain what causes a side stitch, the prevailing theory is exercise creates stress on the ligaments that connect the liver to the diaphragm. Stitches can be provoked by a heavy dose of pre-exercise food/fluids, minimal training and inadequate pre-exercise warm-up.

Wearing a tight belt can help reduce organ jostling and reduce the symptoms. You could also record your food and fluid intake to try to detect triggers (too much pre-exercise water? too large a meal?). With repeated dietary tweaks, you can hopefully discover a tolerable portion of pre-exercise fuel.

To treat a side stitch, many athletes bend forward, stretch the affected side, breathe deeply from the belly, push up on the affected area, tighten the abdominal muscles, and/or change from "shallow" to "deep" breathing. (Pretend you are blowing out candles while exhaling with pursed lips.) This always works for me.

Dreaded Diarrhea

Marathoner Bill Rodgers may have been right when he commented more marathons are won or lost at the porta-toilets than they are at the dinner table. Diarrhea is a major concern for many athletes, particularly those who run--and understandably so. Running jostles the intestines, reduces blood flow to the intestines as the body sends more blood to the exercising muscles, stimulates changes in intestinal hormones that hasten transit time, alters absorption rate, and contributes to dehydration-based diarrhea.

Add some stress, pre-event jitters, high intensity effort--and it's no wonder athletes (particularly novices whose bodies are yet unaccustomed to the stress of hard exercise) fret about "runners' trots."

Exercise--specifically more exercise than your body is accustomed to doing--speeds up GI transit time. (Strength- training also accelerated transit time from an average of 44 hours to 20 hours in healthy, untrained 60-year old men.)

As your body adjusts to the exercise, your intestines may resume standard bowel patterns. But not always, as witnessed by the number of experienced runners who carry toilet paper with them while running. (They also know the whereabouts of every public toilet on the route.) Athletes with pre-existing GI conditions, such as irritable bowel or lactose intolerance, commonly deal with runners' trots.

Solutions for Intestinal Rebellion

To help alleviate undesired pit stops, try exercising lightly before a harder workout to help empty your bowels. Also experiment with training at different times of the day. If you are a morning runner, drink a warm beverage (tea, coffee, water) to stimulate a bowel movement; then allow time to sit on the toilet to do your business prior to exercising. When exercising, visualize yourself having no intestinal problems. A positive mindset (as opposed to useless fretting) may control the problem.

The following nutrition tips might help you fuel wisely and reduce the symptoms:

1) Eat less high fiber cereal. Fiber increases fecal bulk and movement, thereby reducing transit time. High fiber = High risk of distress. Athlete’s with a high fiber intake reported more GI complaints than those with a lower fiber intake.

2) Limit "sugar-free" gum, candies and foods that contain sorbitol, a type of sugar that can cause diarrhea.

3) Keep a food & diarrhea chart to pinpoint food triggers. For a week, eliminate any suspicious foods--excessive intakes of juice, coffee, fresh or dried fruits, beans, lentils, milk, high fiber breads and cereals, gels, commercial sports foods. Next, eat a big dose of the suspected food and observe changes in bowel movements. If you stop having diarrhea when you cut out bran cereal, but have a worrisome situation when you eat an extra-large portion, the answer becomes obvious: eat less bran cereal.

4) Learn your personal transit time by eating sesame seeds, corn or beets--foods that can be seen in feces. Because food moves through most people's intestines in 1 to 3 days, the trigger may be a food you ate a few days ago.

5) Stay well-hydrated. GI complaints are common in runners who have lost more than 4 percent of their body weight in sweat. (That's 6 lb. for a 150 lb. athlete.) Runners may think they got diarrhea because of the sports drink they consumed, but the diarrhea might have been related to dehydration.

6) When all else fails, you might want to consult with your doctor about timely use of anti-diarrhea medicine, such as Immodium. Perhaps that will be your saving grace.

The Bottom Line

You are not alone with your concerns. Yet, your body is unique and you need to experiment with different food and exercise patterns to find a solution that brings peacefulness to your exercise program.

 

Let me know when you sign up for this:

Marine Corps Marathon Guaranteed Entry for Moore’s Marines Registration information.

Hyperlink: http://www.active.com/framed/event_detail.cfm?event_id=1831100

Group name: MOOR’S MARINES

Password: BOWMAN

Form Open Date: June 4th 2010

Form Close Date: August 25th 2010

Cost Per Registration $90.00 + processing fee

 

 

Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week.  You can indicate your intention to run and see who else is planning on showing up – one more incentive for getting there. Check back to the following website later in the week for the latest info on water support:  http://www.runningahead.com/groups/truman/Forum

 

NOTE:  Steve has added a rotating photo feature to the web page. I have sent him some photos but if you have any you like, send them to Steve at: steve.carton@retrievalsystems.com  Take a look.

 

 "A ny runner can look good when things are going well; it’s those who hang in there when things are going bad that show the real heart of a long distance runner. “

Stay Healthy




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